Cholesterol is a waxy fat found in the blood, which is needed to build cells. But if cholesterol levels are too high, it can be harmful to the body.
According to the World Health Organization (WHO), high cholesterol is believed to be the cause of 2.6 million deaths worldwide. High cholesterol often has no specific symptoms and is often detected when testing blood lipids. However, if left unchecked, it can increase the risk of heart disease and stroke.
High cholesterol can be genetic, but can also stem from unhealthy lifestyles such as smoking, drinking too much alcohol, eating unhealthy foods and being sedentary.
Morning Habits to easily increase Cholesterol
Changing your lifestyle, typically your diet, is an important way to naturally lower your cholesterol. However, you need to avoid the following 7 unhealthy morning eating habits:
1. Skipping breakfast
One of the mistakes that people with high cholesterol can make is skipping breakfast. This habit not only causes mid-morning cravings but also increases cholesterol levels. Eating breakfast starts the metabolism, helps regulate blood sugar levels, and prevents overeating at subsequent meals.
A balanced breakfast includes fiber (oats), lean protein (fatty fish, skinless chicken) and healthy fats (avocados, nuts) to maintain a positive state for the body.
2. Not eating fiber
Combining fiber-rich foods such as whole grains, fruits and vegetables can reduce cholesterol levels because fiber reduces the absorption of cholesterol in the blood. Oatmeal, whole grains and fresh fruit are suitable choices to increase fiber intake at the first meal of the day.
3. Eating too much processed meat
Popular breakfast options like bacon and sausages are often high in saturated fat and cholesterol. Eating too much of these processed meats contributes to high cholesterol. Instead, choose healthy foods like lean protein (eggs, poultry) or plant-based protein (beans, soy) that are good for your heart.
4. Skipping healthy fats
Limiting bad fats like saturated and trans fats helps keep cholesterol in check. Healthy fats like unsaturated fats are good for your heart and are found in avocados, fatty fish (salmon, sardines), nuts, and olive oil.
Eschewing fat altogether can lead to a lack of nutrients that are essential for metabolism. Eat healthy fats in moderation at breakfast.
5. Eating too much sugar
Many breakfast cereals, pastries, and flavored yogurts are high in added sugar, which can contribute to high cholesterol levels and other heart problems. Patients should choose sugar-free alternatives, using natural sweeteners such as honey and fresh fruit to enhance flavor without affecting the cardiovascular system.
6. Not controlling portions
Some healthy foods, especially high-calorie ones, if eaten in excess can lead to weight gain, potentially increasing the risk of high cholesterol. Control portions to ensure that breakfast provides the necessary nutrients but not too much.
7. Forgetting to drink water
Not drinking water in the morning causes the body to become dehydrated, affecting metabolism and energy levels. Choose water or herbal tea instead of sugary, high-calorie drinks to keep the body hydrated and stabilize cholesterol levels.
